CrossFit Mettle and Honor – NC FLEX

Functional Strength

None! Deload week.

Functional Capacity

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m Run

30 Russian KB Swings (Light)

500m Row

30 Alt. Box Step-Ups

200m Run

30 Sit-Ups

250m Row

30 Air Squats

(Score is Rounds + Reps)

GOAL: RPE 6 | Aside from Murph, this should be the most intensity you feel this week.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)